APPLE PROTEIN OATMEAL

If you are an oatmeal lover and are looking for ways to change up your breakfast, give this recipe a try! It is balanced with healthy fiber, protein, healthy fat and a fresh piece of fruit.

This will keep you full and give you energy for hours! I used steel-cut oats for my breakfast, but you can also use rolled-oats. Add in your favorite fruit if you don’t have an apple handy. You can tailor this to your unique tastes!

APPLE PROTEIN OATMEAL

serves 2

1 cup rolled oats or steel cut oats

1 cup water 1 cup non-dairy milk

1 scoop plant-based protein powder

1 teaspoon vanilla extract

1 teaspoon cinnamon

1 apple, chopped

Add rolled oats, water, and non-dairy milk to a medium-sized sauce pan over medium heat. Stir until it thickens (about 3-5minutes. Steel cut oats will take a little longer to cook). Next, add protein powder, vanilla extract, and cinnamon. Continue to stir to your desired thickness. Add more water or non-dairy milk if needed. Sweeten with a dash of stevia, 100% maple syrup or raw honey. Top with apple. Enjoy!

Could this Help You Loose Weight?

Part of reducing inflammation in your gut so that you can lose weight and create a healthy digestive system is to consume foods that contain enzymes. What are enzymes you ask? According to Dr. Elizabeth Lipski in her book Digestive Wellness, “an enzyme is a protein that triggers a reaction to speed up, slow down, or change a small number of chemical reactions. Since each enzyme can only make a “small” change we need many of them.”

We have metabolic enzymes that are used to make energy, think, and control blood sugar levels. We cannot utilize a vitamin, mineral or a fat; make or break down cells or remove wastes without enzymes. We also have digestive enzymes that break down the food we eat. We have separate enzymes for digesting fats, carbs, proteins, pectins, and phytic acid. Many people have enzyme deficiencies which makes it hard for their bodies to effectively digest certain foods or food groups. You may be lactose intolerant, fructose intolerant or unable to digest gluten.

Eating foods high in enzymes can help with this deficiency. Also taking a digestive enzyme can be very beneficial for those with enzyme deficiencies.

Fresh, locally grown foods are a great source of enzymes. Growing your own food or buying local will give you foods that have the highest enzyme activity level. Also fermented foods will provide enzymes. Foods that are cooked, processed or packaged are enzyme depleted. Foods cooked even as low as 118 degrees Fahrenheit will destroy the enzymes. And since we eat mostly cooked foods, most of us will benefit from enzyme supplementation.

I like to take a digestive enzyme with my meals to help my body more easily digest foods. The enzyme I take is a plant-based enzyme that assists in fat digestion, protein digestion, as well as helping to digest dairy. It also helps to reduce bloating and is vegan and gluten-free.

Vicky Tewes with Thistlehair Farm grows fresh, organic produce here in northern Kentucky. She also will have some seedlings available so that you can grow your own veggies at home!

If you are wondering if you could benefit from an enzyme supplementation, please reach out and let’s chat!

Sources: Elizabeth Lipski, PH. D., CCN, CHN Digestive Wellness

10 TIPS TO HELP YOU GET CONTROL OVER YOUR ANXIETY RIGHT NOW!

10 TIPS TO HELP YOU GET CONTROL OVER YOUR ANXIETY RIGHT NOW!

There is a lot of uncertainty and anxiety with the new of the COVID-19 spreading.  If you are anything like me, I’ve been stressed and worried and freaking out over it.  My schedule has been disrupted and I seem to be thinking about all the “what if’s”.   Some of my worry is over things I cannot control.  Here is what I did to help me get control over my current mindset of stress and anxiety.  

First of all, let’s look at what stress does to our bodies.   Stress is the body’s natural response to danger, which is good,  but stress will affect our hormones levels when it is constantly turned on, and that will have a negative affect on our health.  

When our body is in a constant state of stress it can cause excess cortisol levels in the blood, which can cause a multitude of issues.  These issues include such things as high blood sugar, insulin resistance, high blood pressure, metabolic syndrome (which can lead to heart disease, stroke and type 2 diabetes),  suppressing our immune system, auto-immune disorders, osteoporosis, behavioral issues, insomnia, and even hypothyroidism.  

Low cortisol all day long can create a devastating condition known as Adrenal Fatigue.  

So, what can we do to manage our stress levels right now?  Here are 10 tips to help you get control of your stress and anxiety right now:  

1. Figure out a schedule and stick to it.  Having a schedule creates some sense of normalcy.  We feel secure when we know what to expect and know what things we can control.  

2.  Exercise.  Work out that frustration, fear and stress!  

3.  Do a daily devotional.  Meditate on a scripture or a worship song.  Currently, I am doing a Priscilla Shearer bible study, “Discerning the Voice of God” - she’s my favorite!  Having faith in God is what get’s me through.  Knowing He is in control and He’s got my back.  Doesn’t mean I’m not going to go through hard times, but I know He will walk through it with me. 

4.  Take an epsom salt bath with a relaxing essential oil such as lavender to relax and destress.  Play some relaxing music or read a book to allow to you focus on something other than the things that are out of your control.  Try not to let your mind wander to the “what if’s”.  

5.  Listen to a podcast to grow your mind while you clean or do laundry at home.  This is a great time to keep your mind busy while your hands are busy.  “Read” a book using the audible app.  You can get through a lot of books while commuting or doing mundane chores!  

6.  Avoid spending a lot of time on social media or watching the news.  This will exacerbate your fears of things being out of control.  Just allow yourself a few minutes a day to check in on what’s going on.  Text or call friends instead of using Social Media if you need to walk away from it in order to de-stress.  

7.  Eat more alkaline foods to help balance your body’s acidity.  Stress will create an acidic body and that will create heath problems.  This will also help you normalize your cortisol, support your adrenal glands, and gut bacteria.  Examples of alkaline foods are apple cider vinegar, lemons,  and green vegetables.  

8.  Healthy fats are hormone healing.  Examples of healthy fats are avocados, wild-caught fish, and flaxseeds.  

9.  Take a good quality multi-vitamin and mineral supplement to make sure your body has all the nutrients it needs to function at a high capacity. 

10.  Journal -  Write out your fears and anxieties on paper.  Get them out of your head and on paper.  You will feel better for it.  Then start writing down what you are thankful and grateful for - it is a fabulous way to change your mindset from one of worry to gratefulness!  

How to Detox from Your Cleaning Products

For those of you that are using all the Clorox, Lysol and Fabuloso  right now because you are trying to keep your areas virus free, here are some tips for you to detox!

We are exposed to a variety of toxic substances in the air, in our water and food and even in our homes.  Think about the herbicides sprayed on our lawns and flower beds to keep weeds out,  insecticides sprayed in and around our homes to keep bugs away,  laundry detergents and even the shampoos and body washes we use that are full of artificial fragrances and other chemicals.  Household cleaning products such as Clorox, Lysol and many more are full of chemicals that interact negatively with our bodies systems.  Medications and our water supply also carry toxins.  

Our liver is the primary organ that detoxifies our bodies by converting toxic substances into nontoxic by-products and eliminating them through the kidney and intestines (which also do some work to detox our bodies, as well).  Our liver also metabolizes compounds such as sugar, vitamin D, iron, cholesterol, fats, hormones and much more.  It works to shuffle things from storing to actively using and breaking them down.  When you have a buildup of toxins and non-toxins trying to be processed by the body, the toxins can cause a lot of damage to your body.  

Here are some ways you can detox your body and support your liver for better health.  Unclogging your liver may also help you lose weight, since your liver metabolizes fats and hormones as well as a host of other compounds!  

1. Eat lots of cruciferous vegetables.  These are vegetables such as cabbage, broccoli, cauliflower, kale, bok choy, brussel sprouts, garden cress and similar green leaf vegetables.  

2. Limit alcohol.  The liver detoxifies the blood from drugs and alcohol. 

3. Limit acetaminophen.  This OTC drug causes many cases of toxicity every year in the US.  

4. Limit stress or practice some de-stressing techniques.  Stress makes your body produce extra hormones, which can damage the body over time.  If you feel like you just need a good cry, go ahead!  This is another way our bodies eliminate extra hormones, otherwise the liver must metabolize them.  

5. Try to choose as much organic food products as you can when shopping.

6. Eat a diet that supports your live such as organic fresh veggies (lots of cruciferous veggies), beans, legumes, drink lots of water, reduce your sugar or eliminate it, use healthy oils like olive oil, walnut, avocado oil or flaxseed oil.  

7. Watch your caffeine intake.  Your liver not only has to metabolic this, but the caffeine also mimics the adrenal system and can cause high levels of stress hormones  to enter the bloodstream.  Which the liver must metabolize.  

8. Add dandelion leaves to your salad or try it as an herbal tea.  Caution:  dandelion leaf is a diuretic and it can interact with medications that interact with diuretics.  Dandelion works to pull toxins from storage in fat cells.  You may experience skin issues, headache, fatigue, brain fog as your liver pulls toxins from storage and releases them into the bloodstream to be eliminated.  

9. Add Tumeric and Milk Thistle - these foods work as a liver protector.  Tumeric stimulates liver detoxification and while healing and protecting the liver.  Milk Thistle works as a liver regenerator as well as protecting the liver from being damaged by toxins. 

10. Switch to green products for your laundry detergent, household cleaners, personal care products and cosmetics.  This will help reduce the toxins that are directly absorbed by your body because they come in contact with your skin (your body’s largest organ).  

I have been using toxin-free (green products) for a number of years now and find they work just as well as the other products.  Message me if you’d like to know my favorite products that I use. 

As always, send me a message if you have any questions!  

The Disease Delusion by Dr. Jeffrey S. Bland, Deeply Holistic by Pip Waller,  Body into Balance by Maria Noël Groves

Does Your Immune System Need a Boost for this Cold and Flu Season?

With cold and flu season still going on, I thought I’d share some tips on how to boost your immune system so that you are less likely to catch what is going around.  Plus, if you have a strong immune system and catch a bug, your body should be able to fight it off rather quickly.  

First of all, it is important that you are nourishing your body with whole, real foods vs. eating a lot of fast-food or packaged foods.  Also, eating 75% of your plate in vegetables, using the whole color spectrum with a variety of veggies like yellow peppers, green/yellow squash, dark leafy greens, purple onion, purple cabbage etc. will help give you the most nutrients.  

Be sure to eat as much home-cooked meals as possible, or find places to eat that have fresh food rather that pre-packaged foods that are full of preservatives and chemicals.  Also, try to avoid fried foods since these foods tend to be fried in inflammatory oils such as canola, corn or vegetable oils.  

Taking care of your gut health is imperative as well.  Poor digestive health will automatically put you an immune disadvantage.  Remember, 70% of your immune system is located in your gut.  

These things are crucial to a healthy gut:

1. Eating enough fiber.  Women should be eating 25 grams of fiber daily and men should be eating 38 grams of fiber daily.  As you track your macros, be sure to track your fiber intake as well.

2. Take a probiotic daily and introduce fermented foods.  This will ensure that you have a wide range of good bacteria in your gut.

3. Have you removed inflammatory foods from your diet?  As you continue to eat inflammatory foods, you will continue to aggravate your intestinal lining and that can lead to autoimmune disease. 

4. If you need help with digestive issues, take a digestive enzyme to assist your gut in breaking down foods for proper absorption and elimination.  

Here are some foods that specifically support the immune system:

1.  Orange produce and leafy greens:  they provide carotenoids that improve your vitamin A levels to support immune functions as well as skin and lubrication/mucus (think of your nose etc, as a front line of defense).  Examples are winter squash, sweet potatoes, bell peppers, and calendula-infused broth.  

2.  Healthy fats support proper immune cell functioning and decreased inflammation.  Examples of healthy fats are avocado, wild salmon (avoid farm-raised fish), sardines flax and hemp oil, nuts and seeds. 

3.  Vitamin C helps keep your immune system flourishing.  Examples of foods that are filled with Vitamin C are fresh, raw fruits and vegetables especially citrus, strawberries, bell peppers, hot peppers, and rose hips.  

4.  Pungent aromatics boost circulation, improve flow of mucus, and enhance digestion, all of which hep your body eliminate pathogens.  They also have antimicrobial properties.  Examples of pungent aromatics are garlic, onions, ginger, horseradish, and hot peppers.  Herbs like oregano and thyme also act in the same way and particularly help the lungs and gut. 

5.  Medicinal mushrooms support and modulate immune function.  Examples of medicinal mushrooms are shiitake, maitake, reishi, turkey tails, and chaga.   Mushrooms that strengthen the lungs and improve oxygen intake are cordyceps fungus, reishi, and chaga.  

6.  Fermented foods help decrease inflammation and improve your immune system.  They provide beneficial bacteria, which makes your body less hospitable to pathogens.  Examples of fermented foods are kimchi, kefir, yogurt, miso, sauerkraut, and fermented vegetables.  

7.  Fluids help keep you hydrated so that your immune system can work at peak levels.  Fluids help keep mucous membranes plump and they also help to flush out germs and debris.  

Remember, it is important to eat well so that your body is strong enough to fight disease and illness.  Food can be your medicine to keep your body and immune system strong so that you are able to fight off viruses and illness.

Here is an Immune-Boosting Tea recipe you can use to really boost your immune system.  These herbs can be found in most local Health Food Stores.  

Immune-Boosting Tea

1 teaspoon codonopsis root

1 teaspoon astragalus root

1 teaspoon ginger 

Combine the herbs with 2 cups of water in a small pot.  Bring to a boil then reduce heat and let it simmer, covered, for 20 minutes.  Strain and drink daily or as desired.  You may sweeten with local honey if desired.  

As always, if you have any questions, please reach out to me.  I am always happy to help!

Info from Body Into Balance by Maria Noël Groves 

How to Keep Your Grain Free Diet Interesting

So, you've decided to go grain-free. This is a great choice, and you'll definitely be feeling the benefits in no time. Pre-menopausal and menopausal women may feel much better and be able to minimize symptoms while on a grain-free diet. But it can be hard to stick to a diet plan if you don't enjoy what you're eating. Luckily, there are plenty of delicious meals that can be eaten on the grain-free diet.

Breakfast

Cereal and oatmeal aren't the only breakfast meals, even if they typically come to mind first. Grain-free individuals can enjoy freshly cooked eggs with a side of bacon or ham (nitrate free), a nice juicy steak paired with hash browns or diced potatoes, or a Denver omelet with all the fixings.

If you prefer a lighter breakfast, you can have grain-free banana bread or pumpkin bread, made fresh at home or bought from a bakery. A simple parfait can be made with yogurt and whichever fruits you enjoy; blueberries, strawberries, and bananas are great toppings, especially when combined with nuts, giving you all the nutrients you need to start your morning. Grocery stores also sell a wide variety of grain-free breakfast bars, held together with egg whites and fruit, rather than oats or granola.

Lunch

Mid-day is here, and you wanted a sandwich or a burger, but they both have a big grain-filled bun on top! Not a problem, you can have your burger wrapped in lettuce, rather than a hunk of bread. Same great taste of grilled beef and your favorite toppings, lacking just the bread. As for sandwiches, there are now more grain-free breads on the market than ever before. Some are made from Almond or Coconut flour, among other types. These can be hit or miss, depending on your preferences, but they are absolutely worth giving a try before just cutting out your favorite hoagie or club sandwich from your meals.

If you aren't in the mood for a sandwich, try cooking up some home-made fried chicken. This is where almond flour really comes in handy, because you don't have to sacrifice the breading. You end up with a great, crispy exterior with the same delicious herbs and spices as any other fried chicken, minus the grains and the issues that come with it. As a side note, vegetable, corn and canola oil are also rough on the stomach (causing inflammation), while avocado, grape seed, and sunflower oil are much easier on the digestive system.

Dinner

There are countless great dinner meals that don't require grains at all. Even those that do contain grains can often be substituted without compromising flavor. Freshly seared salmon or any other type of fish (preferably wild caught), garnished with some lemon and rosemary, is healthy, flavorful, and doesn't contain one bit of grain.

Steak, grilled chicken, and salads are all wonderful meal ideas. The greatest benefit with salads are the seemingly limitless possibilities; Caesar, Cobb, Chicken, Chop, Mandarin, Tuna, Potato, and countless other variations of salads can be made and enjoyed. If you don't feel like cooking, there are restaurants everywhere that make extravagant salads; just order one, pick it up, and enjoy!

Tips for Going Grain-Free

An increasing number of medical professionals and scientists have been discussing links between modern grain products and chronic inflammatory and digestive illnesses. A variety of factors, such as genetic alteration, excessive input farming, and modern industrial milling have made grain-containing foods unhealthy. This has motivated some individuals to switch to a diet that contains no grain. Below are some helpful tips for transitioning to grain free eating:

Use Greens in Place of Grain-Based Wraps

Wraps are a tasty and convenient lunch, and you do not have to give them up if you go grain free. Simply use leafy greens, such as lettuce or kale, in which to wrap your favorite meat, poultry or tuna.

Fill Up on Vegetables

Fill your refrigerator and pantry with a broad range of vegetables. When you eliminate grains, you are far more likely to eat more vegetables, which is a very positive aspect associated with a grain free diet. Experiment with different recipes for healthy dips to make your vegetables more tempting.

Make Use of Your Slow cooker

Roasting meat and chicken in a crock pot is a great way to make quick, healthy meals without having to follow complex recipes or spend time with complicated preparations. Crock pot recipes can be found everywhere for beef and poultry, and you can simply pair such items with salads, fresh vegetables or fruit salad to create a balanced dinner. A crock pot can also be used for beans, soups and chili, so that healthy snacks are always available.

In addition, a little-known use for your crock pot is creating tasty breakfasts, such as egg and cheese casseroles or egg and vegetable omelets. You may have to invest in a crock pot model with a timer to ensure such creations are ready at the appropriate breakfast hour, but the convenience such an appliance offers should not be overlooked.

Keep Appropriate Baking Ingredients on Hand

Obviously, everyone enjoys dessert of one kind or another, and therefore you will be pleased to know that grain-free baking is surprisingly easy. This is because you only need a few vital ingredients that are not difficult to locate. These include the following:

• Unflavored grass-fed gelatin

• Maple syrup

• Raw honey

• Coconut sugar

• Arrowroot flour

• Coconut flour

Many grain-free desserts can be made in less than 30 minutes, and numerous easy-to-follow recipes can be found online without any difficulty.

Add Healthy Saturated Fats to Each Meal

Once touted as unhealthy, it is now understood that healthy fats and proteins are good sources of energy that do not wreak havoc with insulin levels, as do most grain products. Genuine, natural saturated fats assist your body to process nutrients. In addition, they reduce inflammation and keep you feeling full longer so that the urge to overeat is significantly lessened. Good examples of healthy fats to add to meals as you transition to your new diet include ghee, unsalted grass-fed butter and coconut oil. 

With a little time and effort it is easy to go grain free! Fortunately, you have everything to gain and nothing to lose by making this healthy lifestyle change!

What Should You Eat on a Grain-Free Diet?

Starting a grain-free diet can improve digestive functions and help fight against auto immune diseases. Many people often confuse grain-free with gluten-free, but they are not the same diet. A gluten-free diet will still contain grains since not all grains are processed with gluten. However, a grain-free diet cuts out all grains (including the ones that are gluten-free).

Just because you are cutting bread out of your diet, doesn't mean that you won't be enjoying what you eat! Here are some tips on what to eat when you are going grain-free with tips on ways to incorporate them into meals.

1. Eggs

Eggs are a great protein to start your day with. A versatile food, you can make countless grain-free meals using eggs as a base. One of the best nutritious meals can simply be poached eggs on a bed of sautéed veggies with herbs. The result is tasty, full of color, and packed with good nutrients!

2. Smoothies

Buy yourself a blender and you'll quickly become a smoothie fanatic. Once you have a few recipes under your belt, this is a quick and easy fix to compliment a grain-free diet. A typical smoothie includes milk as the base, fruit, and protein (like peanut butter, flax seed, or protein powder.) What's nice about this meal is it often requires such few ingredients. Just throw almond milk, a banana, chia seeds, some greens and a few spoonfuls of peanut butter into a blender and soon you'll be drinking a delicious lunch packed with energy to get you through the day!

3. Salads

If you're on a grain-free diet, you are going to find yourself eating lots of hearty salads. Salads are the best way to pack a meal with yummy protein, fresh veggies, and delicious herb dressings. This is a great habit to get into because it's an easy one to meal plan for. Simply prepare a protein (like roast chicken or baked salmon), cut up all your fresh veggies, and have your dressing handy to throw on top.

4. Soups

Unfortunately, most soups you find in restaurants and delis have a flour thickener and, thus, are not grain-free. However, making a delicious grain-free soup is easy to do (especially if you have a crock pot to let it simmer all day). Having homemade broth handy in your house is a must if you want every soup to be packed with savory flavor. Use the broth as a base for vegetable soups, beef stews, creamy potato leek, and any other recipe you desire. If you miss the crunchy toast that comes on the side of most soup, go for a different crunch and throw some roasted seeds or crispy parsnips on your soup.

5. Roast Dinners

On a grain-free diet, the oven is your friend. Roasting vegetables, meats, potatoes, and foods of your choice can turn out to be some of the best meals you've ever had. For an easy tasty roast dinner, find some acorn squash to bake and stuff it with sausage and mushrooms for a comforting but healthy dinner.

Tips For Going Gluten-Free

Making the transition to a gluten-free diet is one of the hardest parts of realizing you have a gluten intolerance. You want to feel better, cure your headaches, and improve your indigestion by changing your diet, but actually doing it can be a bit of a culture shock. Many of the foods you eat on a daily basis will no longer be allowed and you need to become a stickler for reading ingredients of everything you eat. Here are some tips for transitioning to a gluten-free diet.

Start With Your Favorite Gluten-Free Foods

When you are making the transition to a gluten-free diet, you should first consider what foods you already eat that will still be allowed. This makes it easier for you because you can rely on some of your classic staples that you enjoy eating on a regular basis without feeling like you are missing out on anything. For example, most vegetables and fruits you eat already can still be enjoyed, such as lemon in your water, oranges as a snack, and bananas with your breakfast. Most meat can also be eaten, though you need to be careful with processed meat, such as packaged deli meat.

Buy Gluten-Free Substitute Products

While you eventually want to start making more food items from scratch, the transitional period can be quite a challenge. During this time, it is helpful to find some gluten-free substitutes of the foods you can no longer have. For example, you can usually find your favorite type of bread, biscuits, cookies, crackers, and cereal in a gluten-free version. It used to be that only health food stores sold substitutes that were much more expensive than the standard form of these foods, but since gluten-free is becoming more popular, it is easier to find these food items in the supermarket and big box stores like Costco.

Find Friends Who Want to Join You

It can be hard when you are doing this all alone! Try to find friends or family members that also want to reduce their gluten intake. This makes it easier when going through recipe books together, swapping ideas for meals, and going out to restaurants. If you have kids, try to transition them to a gluten-free diet as well so you don’t have the temptations in your household. Get your family together to come up with delicious gluten-free meals together

Less Common Signs You Have a Gluten Intolerance

While you might know about all the typical signs of having a gluten intolerance or sensitivity, such as stomach pain, indigestion, and headaches, there are some less common ones you might want to know about. Here are some of the less common signs of gluten intolerance to be aware of.

Skin Conditions

While you may not realize it, your skin condition, such as red splotches on the face and excessive dandruff on the scalp might actually be due to a gluten intolerance. While these conditions can be worse if you actually have an allergy to gluten or Celiac disease, people with an intolerance to gluten may also experience similar symptoms. You may find that you have a lot of dandruff and that using special shampoo doesn’t do much good. Perhaps you have redness on your face and can’t figure out why. These are both signs of eczema, which tend to be common among people who have issues with gluten.

Mental Health Disorders

If you are someone that struggles with a lot of different mental health disorders, such as anxiety and depression, it may very well be linked to your gluten intolerance. There have been quite a few studies that actually link gluten disorders and Celiac disease to anxiety and depression. Like the skin conditions, the symptoms might be worse with Celiac disease, but that doesn’t mean your anxiety or depression can’t also worsen if you have an intolerance to gluten. If you have noticed extreme irritability at odd time, worsening depression, or a sudden onset of anxiety, it might be a good time to consider other symptoms of gluten sensitivity.

Severe Digestion Problems

You likely know that having digestion issues is very common when you have an intolerance to gluten, but did you know it can cause more serious problems? For example, you might have irritable bowel syndrome, seemingly caused by nothing, but it ends up being linked to gluten. Try eating a gluten-free diet for a short period of time and see if your digestion and IBS symptoms improve. If they do, then these issues are directly linked to the gluten intolerance.

Any time you have an odd symptom, you should talk to your doctor about it. They might find that some of your symptoms are due to what you eat, such as the gluten in your diet. Removing gluten for a few days can tell you a lot about how you felt before compared to how you feel after.